Stress is not always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price. Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response. Our fight-or-flight response is our body’s sympathetic nervous system reacting to a stressful event. Our body produces larger quantities of the chemicals cortisol, adrenaline and noradrenaline, which trigger a higher heart rate, heightened muscle preparedness, sweating, and alertness,all these factors help us protect ourselves in a dangerous or challenging situation.

Stress Response

Non-essential body functions slow down, such as our digestive and immune systems when we are in fight-or flight response mode. All resources can then be concentrated on rapid breathing, blood flow, alertness and muscle use.

Stress is difficult for scientists to define because it is a highly subjective phenomenon that differs for each of us. Things that are distressful for some individuals can be pleasurable for others. We also respond to stress differently. Some people blush, some eat more while others grow pale or eat less. There are numerous physical as well as emotional responses as illustrated by the following list of some 50 common signs and symptoms of stress.

1. Frequent headaches, jaw clenching or
pain

26. Insomnia, nightmares, disturbing
dreams

2. Gritting, grinding teeth

27. Difficulty concentrating, racing thoughts

3. Stuttering or stammering

28. Trouble learning new information

4. Tremors, trembling of lips, hands

29. Forgetfulness, disorganization,
confusion

5. Neck ache, back pain, muscle spasms

30. Difficulty in making decisions.

6. Light headedness, faintness, dizziness

31. Feeling overloaded or overwhelmed.

7. Ringing, buzzing or “popping sounds

32. Frequent crying spells or suicidal
thoughts

8. Frequent blushing, sweating

33. Feelings of loneliness or worthlessness

9. Cold or sweaty hands, feet

34. Little interest in appearance,
punctuality

10. Dry mouth, problems swallowing

35. Nervous habits, fidgeting, feet tapping

11. Frequent colds, infections, herpes sores

36. Increased frustration, irritability,
edginess

12. Rashes, itching, hives, “goose bumps”

37. Overreaction to petty annoyances

13. Unexplained or frequent “allergy”
attacks

38. Increased number of minor accidents

14. Heartburn, stomach pain, nausea

39. Obsessive or compulsive behavior

15. Excess belching, flatulence

40. Reduced work efficiency or productivity

16. Constipation, diarrhea

41. Lies or excuses to cover up poor work

17. Difficulty breathing, sighing

42. Rapid or mumbled speech

18. Sudden attacks of panic

43. Excessive defensiveness or
suspiciousness

19. Chest pain, palpitations

44. Problems in communication, sharing

20. Frequent urination

45. Social withdrawal and isolation

21. Poor sexual desire or performance

46. Constant tiredness, weakness, fatigue

22. Excess anxiety, worry, guilt,
nervousness

47. Frequent use of over-the-counter drugs

23. Increased anger, frustration, hostility

48. Weight gain or loss without diet

24. Depression, frequent or wild mood
swings

49. Increased smoking, alcohol or drug use

25. Increased or decreased appetite

50. Excessive gambling or impulse buying

Stress Symptoms

There are numerous emotional and physical disorders that have been linked to stress including depression, anxiety, heart attacks, stroke, hypertension, immune system disturbances that increase susceptibility to infections, a host of viral linked disorders ranging from the common cold and herpes to AIDS and certain cancers, as well as autoimmune diseases like rheumatoid arthritis and multiple sclerosis. In addition stress can have direct effects on the skin (rashes, hives, atopic dermatitis, the gastrointestinal system (GERD, peptic ulcer, irritable bowel syndrome, ulcerative colitis) and can contribute to insomnia and degenerative neurological disorders like Parkinson’s disease.

Stress Reduction and Stress Relievers

Every person react differently to various stress relieving activities, jogging can be good stress reliever for one person, while another person may feel stressed when recommended as stress reliever. Following can be helpful to reduce stress and relive stress:-

Jogging and other aerobic exercises,

Different types of meditation, prayer, yoga and tai chi are great for many people

A variety of cranioelectromagnetic stimulation devices have been found to be effective and safe for anxiety, insomnia and drug resistant depression. Strong emotional support from group therapy, family or friends is a powerful stress buster.

Stress Prevention

The focus in recent years has been on preventing such problems that cause stress. This involves

Identifying the sources of stress in your life

Finding ways to avoid them or reduce their impact.

Sometimes one create our own stress because of habits and traits that can have harmful effects that can be reduced using cognitive restructuring techniques such as behavioral modification, assertiveness training, time management and stress inoculation.

Some turn to smoking, alcohol or drugs to relieve their stress but these short-term solutions eventually cause even more stress.

Long-term use of prescription medications can result in dependency or adverse side effects and some supplements can have similar problems or interact with other drugs.

Getting enough sleep

A proper diet

Avoiding excess caffeine and other stimulants

Taking time out to relax may be helpful in this regard.

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Published by Rogers Tahir

Civil Engineer, served in army for sometime, presently working in a construction company as Project Manager. Admire good construction and especially fascinated by "Buildings with a History". Looking at Churches gives me an insight about development of Christianity and Architecture. My passion is to share everything that can be helpful to promote peace, goodwill, love and humanity.
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